Healthy Fat Sources


The vital role of fats in maintaining a good health

Don’t try to exclude from your daily ratio the healthy quantity of fats because it may be harmful for your entire organism.

Fats play a vital role in maintaining body temperature and promoting healthy cell function, in maintaining healthy skin and hair. But not all fats are good for human organism and not all of fats are well assimilated by it. It’s still important for organism to receive the daily norm of fats, the good ones. The average daily requirement of Essential Fatty Acids is about 20 grams but the body can utilize only about 10 grams per serving that’s why you should include these 20 grams in 2 of your daily meals.

It is nearly impossible to remove fat completely from the diet and it would be unhealthy to do so. Some fatty acids are essential nutrients (can be produced in organism from other compounds) but need to be consumed in small amounts. Another category of fats required by the body are non-essential and can be produced in organism from other compounds. Women need to be careful not to go too far below the recommended minimum body fat % because they risk losing their ability to menstruate or conceive children. The risks are lower for men.

You may check your daily norm of fats here

Cod-liver oil has a special place among useful fats. Its high efficiency is favored not only by the presence of A and D vitamins, but also due to the presence of a very deficient and necessary product, especially for children, called Arachidonic acid (AA or ARA), which is the most active among poly-unsaturated fat acids. People often feel certain aversion towards this useful fat. Populations from North regions (Chukchi, Aleutians, Eskimos) which live in extreme and difficult conditions don’t have diseases like scurvy, rachitis, hemeralopia, atherosclerosis, hypertonic diseases, even if they consume fat food during all their life. All these factors are probably based on the fact that they consume all their life cod-liver oil and fat of sea animals. We use instead butter or vegetal oil. They use cod-liver oil in preparing any kind of food, and feel no aversion for its smell or taste.

Cod-liver oil, Organic oil

Butterfat, pork, beef, mutton, goose fat – all these are part of animal fats family. The most popular is the butterfat, which is mainly used in form of butter with a high capacity of assimilability (up to 85%) and containing vitamins like A, B2, E, phosphatides, as well as irreplaceable fat acids. All other types of fats are popular for their low level of cholesterol and a normal quantity of phosphatides, but their assimilability depends on the melting temperature. Fats, which have a melting temperature higher than 37°? (pork, beef, mutton fat) are assimilated worse than butter, birds’ fats, as well as liquid vegetal oils.

Nowadays the medical practice proved the fact that in human ratio about 30% of the total calorie content is present in fats we consume. It means that a healthy man with an active physical activity have to eat daily 90-100 g of fats, among it 30% should be of vegetal origin and 70% of animal origin (for example, 15-30 of vegetal oil and 20-25% of butter).

How many grams of fat per day is healthy

The United States Health Department states the following on their site: A 1,600 calorie per day diet: 18 grams of saturated fat or less, 53 grams of fat or less. A 2,000 calorie per day diet: 20 grams of saturated fat or less, 65 grams of fat or less. A 2,200 calorie per day diet: 24 grams of saturated fat or less, 73 grams of fat or less. A 2,500 calorie per day diet: 25 grams of saturated fat or less, 80 grams of fat or less . A 2,800 calorie per day diet: 31 grams of saturated fat or less, 93 grams of fat or less. Keep in mind that most women should have a diet of no more than 2,000 calories/day, men no more than 2,500/day.) If you are trying to lose weight, 30 grams of fat. If you are a young teenager about 40-65 grams of fat. Consuming more than 65 grams of fat a day is unhealthy, an adult should have 65 grams or a little less simple

List of foods high in good fats – list of healthy fats

Olive Oil = 1 TBS = 120 cals = 13.5g fat

In order to reap the benefits of olive oil, it should be added to food AFTER the food is cooked. Drizzle on salads and fresh vegetables. Topping a tomato with a bit of olive oil will increase your body’s ability to use the lycopene in the tomato. Pretty cool, eh?

Natural Peanut Butter = 1 Tbs = 100 cals = 8g fat

A reasonable serving of natural peanut butter is one tablespoon for a snack and two tablespoons for a meal. Please understand that you must eat the NATURAL peanut butter. Read the ingredients and if it lists hydrogentated anything, put it back on the shelf.

Almonds = 1 oz. (22 whole) = 170 cals = 17g fat

Avoid salted as they are high in sodium. Add a small apple and you have an easy-to-pack, healthy, mid-afternoon snack!

Avocado = 1 medium = 115 cals = 15g fat

Avocados are so yummy! Try them on your salad, on top of black bean soup, with salsa on your eggwhites, or in your tuna wrap. They add a creamy, tasty and satiating bit of fat to your meal so that you stay full until the next feeding.

Ground Flax Seeds = 1 Tbs = 50 cals = 4g fat

I add a tablespoon to my morning oatmeal. It adds a fun, nutty flavor. It’s also quite delectible in yogurt or on top of cottage cheese and strawberries.

Flax Seed Oil = 1 Tbs = 115 cals = 15g fat

Combine with balsamic vinegar for a twist on your typical salad dressing. If you are into that whole nutty flavor thing, try substituting it for peanut butter in your protein shakes.

Salmon = 4oz = 200 cals = 9.2 g fat

Salmon is high in protein (19grams per 4oz. serving) and low in carbs (0). It is best to eat it broiled, baked, poached or steamed

Remember: Bad fats: saturated fats, trans-fatty (are found in margarines) acids or It is nearlypartially hydrogenated fats. You must also remember that trans-fats cause significant and serious lowering of good cholesterol (HDL) and significant increase in bad cholesterol (LDL). Trans-fats also make the arteries more rigid, cause clogging of arteries, cause or contribute to type 2 diabetes, cause insulin resistance and cause to other serious health problems.

Be attentive what fats will be next time in your meal.

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January 07 2010 08:53 am | Tips on Healthy Food

8 Responses to “Healthy Fat Sources”

  1. Jeanmarie Says:

    Finally a smart blogger…I love how you’re thinking and writing!

  2. Max Says:

    interesting post, pretty much covered it all for me, thanks.

  3. Paul Says:

    Valuable info. Lucky me I found your site by accident, I bookmarked it.

  4. Roosevelt Delacruz Says:

    Sound good. Its also my favorite topic.That’s great andthanks for the fine sharring.

  5. Rashida Zombo Says:

    Wow! I I came across this site on google. this is really great stuff! I have added your site to my faves. I will be back!

  6. Viola Says:

    Very interesting. thank you for sharing!

  7. Healthy living information, facts on staying healthy | Healthy - Unhealthy Myths Says:

    […] What are good fats – healthy fat sources […]

  8. anre Says:

    For me fat was always associated with fat meat or fish, with something bad for my health. Almonds, Flax seeds, peanut butter, avocado – there are surprisingly a lot of good fats sources that are vegan

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